RESISTANCE

TRAINING
WHO NEEDS RESISTANCE TRAINING?

• Everyone can benefit from resistance training!

• Muscle mass naturally diminishes with age.
• "If you don't do anything to replace the lean muscle you lose, you'll increase
the percentage of fat in your body," says Edward R. Laskowski, M.D., a physical medicine
and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports
Medicine Center.
"But strength training can help you preserve and enhance your
muscle mass at any age."
FITNESS BENEFITS
• Cardiovascular Fitness: Strength training improves
both strength and cardiovascular endurance
• Weight Control: Increase the muscle to fat ratio
• Cosmetic Improvements: Subtract inches from the
waist, define the upper and lower arms and tone
legs.
• Organic Improvement: Enhanced muscle tone
associated with strength training improves
circulation and aids in the improvement of
gastrointestinal functioning.
 THINGS TO CONSIDER…

• First decide what your goal is…do you want to gain strength or more endurance
in the muscles? (this helps you decide how much weight and how many reps you
should be doing)
• Next, take a mental note of how long it has been since you have done any sort of
strength training. If it has been awhile, start slow with lighter weight and less reps
for the first couple of workouts so that muscles can adjust.
• Then decide how much time you have to devote to training to determine how long
workouts will be and how many you will have each week.
ESTABLISH A FOUNDATION

• When returning to lifting after a layoff or when starting

to lift for the first time concentrate on:
1. Developing proper lifting techniques
2. Overcoming weaknesses
3. Rehabilitating injuries
4. Improving flexibility
5. Developing appropriate opposing muscle ratios
LET’S GET STARTED

• In order to select the proper exercise and movement type the lifter needs to
be able to answer the following:
• What is the primary purpose of the exercise program (fitness, body building, sport,
employment, rehabilitation)?
• What muscle groups need emphasis?
• What is the primary type of muscle action to be utilized (dynamic – concentric or
eccentric, isometric, functional isometric, plyometric)?
• What are the movement patterns and speeds needing to be developed?
• What exercise contraindications should be addressed?
• Your first week should be spent in determining poundage and developing
proper lifting technique. Use a moderate weight that can be lifted twelve to
eighteen times. Your second and third week should be spent maintaining
approximately the same repetition/poundage established but attempting to
increase the number of sets performed to two. So the first week do one set,
the second and third week do two sets.
 CONDITION WITH PURPOSE
• Specificity conditioning for any purpose (FITNESS, SPORT, CAREER,
REHABILITATION) should be dynamically connected to the physiological demands
of the activities associated with the conditioning purpose
• Muscular endurance is the ability to repeatedly perform a lift, exercise or activity oer
extended periods of time. High to very high number of repetitions at light intensity: Formula =
1-3 sets of 12-20 reps.
• Muscular Hypertrophy is the increase in size (enlargement) of muscle due to imposed
resistance activities. Moderate to high repetitions and moderate to heavy intensity: Formula =
2-6 sets @ 8-12 reps.
• Muscular Strength is the maximum force a muscle group can exert. Low to moderate
number of repetitions and a heavy to maximal intensity. 3-7 sets @ 2-6 reps.
BODY DEVELOPMENT
• When designing an exercise program one should always begin with a strong
foundation (a core program). This accomplished by developing all the major
muscle groups of the body. Multiple joint (squat, leg press, bench press – free
weight or machine) exercises should make up the major portion of the core
program. A sample core program would include the following exercises:
• Power clean or • Dips or seated
hang clean dip press
• Squat or leg press • Upright row
• Hip flexor • Crunch
• Bench Press • Dead Lift or
• Long pull or bent modified dead lift
row
• Shoulder press or
push press
• Lat pull or chin
pull
 MUSCLE BALANCE
• All major muscle groups need to be developed in order to insure musle balance.
(opposing motions) If you push a weight away from your body for one exercise
then a balancing exercise would be to pull a weight toward your body.
• Example: If you are going to exercise the front of the upper arm; perform an
exercise that causes the muscles of the upper arm to contract (biceps curl) then
choose an exercise that causes the muscle of the upper arm to extend (triceps
press).
WHAT EXERCISES SHOULD YOU DO?
• Quads – squats, lunges, one legged squats, box jumps
Pick one exercise from each
• Butt and Hamstrings – hip raises, deadlifts, straight leg category listed on the left for a
workout, and you will work
deadlifts, good morning, step ups.
almost every single muscle in
• Push (chest, shoulders, and triceps) – overhead press, your body. The exercises listed
are just a few examples
bench press, incline dumbbell press, push ups, dips however more will be given
later on.
• Pull (back, biceps, and forearms) – chip ups, pull ups, Add variety to your routine,
pick a different exercise each
inverse body weight rows, dumbbell rows time and your muscles will stay
excited.
• Core (abs and lower back) – planks, side planks,
exercise ball crunches, mountain climbers, jumping knee
tucks, hanging leg raises.
 LIFTS
• Upper Legs
• A. Quadriceps (Front of Thigh)
• Squats**
• Straddle Squat
• Leg Press
• Lunges
• Quad extensions
• B. Hamstrings (Back of Thigh)
• Hamstring Curl**

**Incidates exercises shown

 LIFTS
• Lower Back and Abdominals
• A. Erectors
• Dead Lift**
• Back Raise
• Sidebends

• B. Abdominals
• Crunch**
• Flexed Leg Lifts (Hip Flexor)
• Side bends

** Indicates exercise shown

LIFTS
• Upper Back, Chest and Shoulders
• Lats
• Bent Row
• Pull-up or Lat Pull
• Seated Row
• Pectorals • Deltoids, Trapezius, Rhomboids
• Bench Press** Seated Press (Shoulder Press/Partial Press)
• Incline Press Upright Row
• Decline Press Raises or Flies (Front, Lateral, Incline)
• Bench, Incilne, Decline Flies Shoulder Shrug
** indicates exercise shown
• Pullover
 LIFTS
• Upper Arms
• Biceps
• Curl (barebell, dumbbell, machine)**
• Regular, Reverse and Intermediate Grips
• Triceps
• Tricep press (barbell, dumbbell, machine)
• Regular and Intermediate Grips
• Dips

**Indicates exercise shown

LIFTS
• Lower Legs
• Gastrocnemius (Calf)
• Heel Raise (Toe Raise)
• Calf Press (Toe Press)
• Donkey Calf Raise
• Shin
• Dynamic Shin Flexion (Foot
Flexion)
LIFTS
• Forearm
• Extensors
• Wrist Press
• Reverse Wrist Roll
• Flexors
• Wrist Curl**
• Wrist Roll
• Deviators
• Thors Hammer

** indicates exercise shown

 REST

Suggested Rest Intervals Between Sets

Lifting Protocol Set (Reps) Work to Rest Ratio Rest Range

Muscle Endurance 1-3(12-20) 1:1 30 to 60 Seconds

Circuit Weight 1-3 (12-18) 1:1 30 to 60 Seconds
Training
Hypertrophy 3- (7-11) 1:1-3 30 to 90 Seconds
Strength 3-7 (1-6) 1:4-6 120-240 Seconds
DON’T EXPECT INSTANT RESULTS, YOU’RE NOT A SUPERHERO!
Anyone can be fit with
the right approach.
But you do need to
take it slowly,
especially in the
beginning. Give your
body and mind time
to adjust to the
stresses of physical
activity. Start easy
and be regular!
FOR MORE INFORMATION CLICK ON THE FOLLOWING
• For more information on how to build your own routine visit: I HIGHLY RECOMMEND THIS ONE!
http://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/
• This website gives great information on exercises, sets, reps, and everything in between

• This is also an awesome website to check out:

• http://startingstrength.wikia.com/wiki/How_To_Construct_Your_Own_Workout_Routine

• http://www.myomytv.com/creating-your-own-home-training-program-build-it-yourself/

• http://www.bodybuilding.com/fun/richb1.htm
• Check that out for “chase the oreo”